Navigating Halloween in Eating Disorder Recovery

Halloween can mark the start of a challenging season for those in recovery from eating disorders. With candy everywhere and societal pressures around food and body image, this holiday can feel overwhelming. Here are ten practical tips to help you navigate Halloween with compassion and confidence:

1. Acknowledge if Halloween is Hard

It’s okay if Halloween isn’t your favorite holiday, especially if it stirs up uncomfortable emotions or difficult memories. Recovery is a journey, and it’s normal for certain times of the year to feel more challenging. Reach out to people who “get it” for support, whether that’s a friend, a loved one, or your treatment team.

2. Allow Yourself and Your Family to Enjoy the Candy

Restricting candy can lead to an increased likelihood of bingeing. Give yourself and your family permission to enjoy the treats without guilt. Remember, eating more candy than usual right now is normal because it’s everywhere. That doesn’t mean you’re bingeing—it’s simply part of the season.

3. Tune into Yourself

Practice checking in with your needs and cravings. Are you in the mood for a Snickers, Skittles, or something else? Notice your hunger and fullness levels. Reflect on whether your desire for candy feels emotion-driven in a negative way (using food to cope with stress) or in a positive way (embracing the festivity of the holiday).

4. Cleanse Your Social Media Feeds

Social media can heavily influence how you feel about food and body image. Consider unfollowing accounts that promote diet culture and following those that encourage intuitive eating and Health At Every Size. This is a great habit to revisit throughout the year.

5. Try a Mindful Eating Exercise

Choose a piece of Halloween candy and take time to eat it mindfully. Notice the sensory details: the look of the wrapper, the sound it makes as you open it, the smell, texture, and taste. Reflect on the emotions that arise as you tune into this experience. This practice can help you reconnect with your body and the joy of eating without judgment.

6. Practice Self-Compassion

If you overeat your candy, remind yourself that this happens to everyone—eating disorders or not. It doesn’t define you. If you find yourself avoiding candy altogether because the eating disorder voice feels too strong, show yourself compassion for that struggle. Remember that recovery is a process, and future Halloweens can look different.

7. Reflect on Your Perspectives

Make a list of what Halloween feels like from your eating disorder’s perspective versus a recovery-oriented perspective. How does your experience with candy differ? How do trick-or-treating or your body image shift between these two mindsets? Identifying which elements align with your values can help you move toward recovery.

8. Challenge Food Rules and Rituals

Take time to examine your food rules and rituals—especially those around candy. Ask yourself:

• Where did these rules come from?

• What fears are tied to them?

• What do those fears say about me?

Work with your treatment team to set up exposures that allow you to challenge these rules directly.

9. Capture the Moment

Even if you’re not feeling great about your body, take the picture with your child in their Halloween costume. These moments are fleeting, and in the future, you’ll be glad you captured them. Your child will cherish having these memories with you.

10. Find One Part of the Holiday to Enjoy

If candy still feels too challenging, focus on something else you love about Halloween: sipping apple cider, watching a spooky movie, or handing out candy to trick-or-treaters. You don’t need to have a “perfect” holiday to enjoy it. Embracing even one small moment of joy helps break the black-and-white thinking of an eating disorder and fosters self-compassion.

Embrace Progress, Not Perfection

Remember, recovery is a journey, and it’s okay if Halloween doesn’t look picture-perfect. Celebrate the small wins and be kind to yourself as you navigate the challenges of this season. You are deserving of joy, connection, and the freedom to enjoy this holiday in whatever way feels right for you.